09/09/23
Site: The Farm
Q: Ham
Pax: Sell High, BiLo, Flush, Johnny 5’s, Cricket, Floppy, Dowry, Green Thumb, Gutter Helmet, Chargrill
Warm up: SSH / Willy Mayes Hayes / Helicopters/ Sir Fazio’s /Merkins / Downward Dog
Thang 1: An Ode to IronPax
Iron Pax Intro Week 0 (modified from Week 0 2023 IronPax)
⁃ Run 1 Lap
⁃ 65 Hand Release Merkins
⁃ 8 Burpees
⁃ 65 WWIIs
⁃ 8 Burpees
⁃ 65 Dips
⁃ 8 Burpees
⁃ 65 4 Count Flutters
⁃ 8 Burpees
⁃ Run 1 Lap
Thang 2: Partner Up For Diego
⁃ 100 2-Count J Lo’s
⁃ 150 Merkins
⁃ 200 Bobby Hurleys
⁃ 250 Single Count Freddy’s
⁃ 300 Squats
Thanks for letting me lead you in the gloom